WOD / Blog
11 April 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
10 April 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Complete all reps at 70%. Lift on a 2-minute clock. WOD: Partner WOD 4 Rounds (5 Minutes Work/2 Minutes Rest) Round 1: Max Effort Row/10 Kettlebell Deadlifts Round 2: Max Effort Row/10 Russian Kettlebell Swings Round 3: Max Effort Row/10 American Kettlebell Swings Round 4: Max […]
09 April 2026
Warm-up: Coach’s Choice Strength/Skill: Ring Work: 10 Minutes to Work the Muscle Up Skill WOD: 30 Minute AMRAP 10 Push Ups 20 Ab Mat Sit Ups 30 Double Unders 1 Ring Muscle Ups Stimulus/Focus: Focus on perfect reps for the basic movements and find challenging scales for the double unders and ring muscle ups. Aim […]
08 April 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 10 x 10 Stimulus/Focus: Complete the 10 x 10 at your current bodyweight. Lift on a 3-minute clock. WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target Stimulus/Focus: Try to just keep moving the whole 7 minutes! Cool Down: Tabata Plank Holds
07 April 2026
Warm-up: Coach’s Choice Strength/Skill: 3-Position Power Clean 1 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Spend 10 minutes finding a one rep max on the 3-position power clean. Metcon: 10 Minute EMOM 1 – 3 Position Power Clean at 90% Stimulus/Focus: Complete one complex EMOM at 90% of your heaviest […]
06 April 2026
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: Burden Carry For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/1)( 2 Kettlebells) 5 Burpees every time the kettlebells are placed on the ground. Stimulus/Focus: This workout represents […]